There are a number of things you can do to help ground yourself when you're feeling anxious.
These techniques can help you focus on the present moment and distract yourself from whatever is causing your anxiety. Grounding techniques can involve using your senses of sight, hearing, and smell to help you relax and focus on the here and now. Grounding takes practice, so the more you do it, the better at it you'll become.
Here are ten activities you can try to help you get grounded.
- Walk or run barefoot on grass or on the beach.
- Listen for sounds both near and far. Pay attention to the sounds you can hear and try to identify them. Start with the closest or loudest sounds and then move on to quieter or more distant ones.
- Hug a big, strong tree. Look up at its branches with all its leaves and think about all the storms it has survived.
- Stick your feet or hands into some cold or cool water and notice how the coolness feels on your skin. Notice how the towel feels when you dry your skin.
- Eating mindfully can be a rewarding experience. When you take the time to focus on your food - the smell, taste and texture - you may find that you appreciate what you're eating more than you ever have before. Start by choosing a small snack, like a berry, nut or some seeds.
- Move your body by stretching or dancing.
- With music playing in the background, sit down with a pen and some paper. Starting from one end of the page, begin drawing a line that represents the music abstractly. As the music continues, follow its flow with your pen.
- Breathe in slowly and deeply ten times. With each breath, focus your attention on the sensation of air entering and leaving your lungs. As you exhale, say the number of the breath to yourself.
- Name all your family members, their ages, and one of their favourite activities.
- Plan a treat for yourself – like a bath, a nice dinner, or a hot chocolate.
